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Red Lentils
Lens culinaris
High Protein
High FODMAP
Vegetarian
Raw red lentils

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Standard serving of cooked red lentils

Safe Serving Size: Small portion when reintroducing

Active Compounds: Galacto-oligosaccharides (GOS) and Fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in galacto-oligosaccharides (GOS)

Specific symptoms: Bloating, gas, abdominal pain, and possible changes in bowel movements

Typical reaction time frame: Typically within 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary significantly among individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

zucchini

Zucchini

Substitution ratio: 1:1 for cooked alternatives

Processing Effects

Soaking and discarding water can slightly reduce FODMAP content

Sprouting may decrease FODMAP levels

Cooking does not significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • beans
  • hummus
  • tempeh

Safe complementary foods: Can be served with low FODMAP foods like rice, carrots, and cucumber

Reintroduction Guidelines
  1. Start with 1 tablespoon of cooked red lentils
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons
  4. Build up gradually to normal serving size if tolerated

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • vegetarian patties
  • Indian dal
  • lentil flour
  • vegetarian soups

Alternative names: masoor dal, pink lentils, Egyptian lentils

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Preparation method

Tip: Keep a food diary to track your individual tolerance levels and reactions